CrossFit Toledo – CrossFit

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Strength

Overhead Lunge (5×4 climbing)

Conditioning

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pullups

Squat snatch 75/55

|RX+| please do C2B AND use 115/80

CrossFit Toledo – CrossFit

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CFT Barbell Class

Clean and Jerk (2+1)

1 set at 70, 75, 80, 85

3 Position Clean ((1+1+1) @ 70.75, 2@80)

Dip clean, hang clean, clean from the floor

Snatch Grip Deadlift (3×3)

95%

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 26

5 synchronized bear complex 95/65

10 alternating BFB

150 m partner run (score 15 reps)

20 alternating bottom to bottom thrusters

30 donkey kicks

40 cal

CrossFit Toledo – CrossFit

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Strength

A: Deadlift (4X3 climbing)

B: Hang Snatch (4X4 climbing)

WOD

Metcon (Time)

Time cap 14

2.5/2 mile bike

60 sit ups

30 ground to overhead 165 | 115/80

Extra Credit

Rest 3 minutes

Toes-To-Bar (Max unbroken)

CrossFit Toledo – CrossFit

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Gymnastics

Endurance EMOM x 12

Choose a single movement and a rep scheme you can maintain for all 12 rounds. Add details to comments

Metcon (AMRAP – Rounds)

12 round stamina builder

WOD

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CrossFit Toledo – CrossFit

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Weightlifting

Barbell Complex: C + 3 FS (Build as comfortable )

WOD

Metcon (Time)

4 RFT

24 pushups

12 pullups

400m run

Time cap 22

CrossFit Toledo – CrossFit

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Strength

A: Bench Press (Daily 3RM)

B: Bench Press (3X3 across at 90% of A)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Amrap 12

15/12/10 cal

12 HSPU

10 Burpee T2B or Burpee T2R

CrossFit Toledo – CrossFit

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Strength

Overhead Lunge (4×6 climbing )

WOD

Metcon (Time)

27-21-15-9

Wallballs 20/14

RKBS 53/35

Box jumps 24/20

Time cap 16

CrossFit Toledo – CrossFit

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CFT Barbell Class

Snatch (15 min to work up to a heavy single)

Snatch

3 PERFECT singles at a weight of your choosing.

Metcon (No Measure)

Accessory work NFT
3 rounds for QUALITY

-8 rear foot elevated double DB split squats

-10 hollow rocks

-3 tall box jumps

Partner WOD

Metcon (Time)

Time cap 20

50 overhead squats 95/65

40 Synchro bar facing Burpees

40 back rack lunges

30 Synchro BFB

30 power cleans

20 Synchro BFB

20 Synvhro goblet squats 53/35

10 Synchro burpee pull-ups

CrossFit Toledo – CrossFit

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Strength

A: Shoulder Press (Daily five RM)

B: Shoulder Press (Daily three RM)

WOD

Metcon (Time)

3 RFT cap 12

20 toes to bar

20 alternating dumbbell snatches 70 | 50/35

CrossFit Toledo – CrossFit

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Weightlifting

Hang Power Clean (7×2 climbing)

WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 14

40 double unders

30 sit ups

20/16/13 cal Row/bike

10 back squats 115/80(No rack)

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